Our lifestyle and culture obligate us to attend every dinner party and social gathering. Needless to mention, we are expected to look fab and savour every snack prepared. If a pattern like this persists in the long run, we need a lifestyle that we just don’t lead, but love. That means taking in a diet that’s nutritious and delicious at the same time. This makes it a tricky business and that’s what Health in Style helps you with!
Here are a few insights to make the lifestyle healthier. One of the primary requirements is detoxing the plate – choosing wisely what we eat, so that our body and mind work in sink.
We, at DLF5, are blessed to have a healthy environment, surrounded by greenery and fresh air. All we need to do is breathe in fresh and eat more consciously so as to optimise our energy.
Eating well means giving up all our favourite food is as much of a myth as weight lost is equal to health gained.
A healthy diet not only generates the energy we need, but also helps us look and feel great. It includes a wide range of foods to meet our nutritional needs and the amount of calories as per our requirement. The main nutrients that must be considered while planning meals are:
- Carbohydrates are the main energy source for the brain.
- Source: Fruits, breads and grains, starchy vegetables and sugars.
- Make at least half of the grains you consume whole grains.
- Whole grains and fruit are full of fiber, which reduces the risk of coronary heart disease and helps maintain normal blood glucose levels.
- Protein is the major structural component of cells and is responsible for the building and repair of body tissues.
- 10-35% of daily calories should come from lean protein sources such as low-fat meat, dairy, beans or eggs.
- Fat is energy that when consumed, increases the absorption of fat-soluble vitamins including vitamins A, D, E and K.
- 20-35% of your daily intake should come from fat.
- Choose healthy options such as omega-3-rich foods like fish, walnuts and vegetable-based oils. Omega-3s help with development and growth.
- Limit intake of saturated fats such as high-fat meats and full-fat dairy.
- Other smart choices include nuts, seeds and avocado.
- Vitamin C is necessary for the synthesis of collagen, which provides structure to blood vessels, bone and ligaments. Rich sources: citrus fruits, strawberries and peppers.
- Folate, found in foods, helps to prevent birth defects.
- Pregnant women or those planning a kid should consult a physician about taking a folic acid supplement, the synthetic form of folate, in addition to their diet.
- Vitamin D helps to maintain calcium homeostasis. It can be found in food sources or is synthesized in sunlight.
- Sodium helps to maintain fluid volume outside the cells and helps cells to function normally. Keep its intake under 2,400 mg per day.
- Potassium maintains fluid volume inside and outside of cells and prevents the excess rise of blood pressure with increased sodium intake. Rich sources include bananas, potatoes and tomatoes.
- Calcium helps to maintain and build strong bones and teeth. Include three servings of calcium-rich foods per day including milk, low-fat cheese and yogurt.
- Water helps to maintain homeostasis in the body and transports nutrients to cells. Water also assists in removing waste products from the body.
- All beverages and high-moisture foods such as soup and watermelon contain water and count towards your daily water requirement.
- Adults should consume 25-35 ml of fluids per kg body weight or 2-3 l per day.
Don’t just follow the latest food fad. Find out the truth about eating well. Following are some tips:
- Don’t skip breakfast.
- Aim to eat at least five portions of a variety of fruits and vegetables a day.
- At snack time, swap foods that are high in saturated fat or sugars for healthier choices.
- If you’re feeling tired and run down, you may need more iron in your diet. Teenage girls are at higher risk of being low on iron.
- If you often feel hungry, try eating more high-fibre foods.
- When you go for food shopping, pick wisely- Le Marche offers a wide variety.
About the Author
Health in Style is an initiative by Sonam, who has her expertise in Nutrition and Food Technology. She has helped many to transform their looks and confidence level by just guiding them through their lifestyle and help them in making right choices.
Health in Style offers guidelines for those who feel the need to improve their lifestyle.